1 serving (medium) of Olive and greens salad (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 7.8 g of carbs, 2.4 g of protein, 7.1 g of fat and 3.9 g of fiber. Its 337.5 µg of Vitamin K covers 281% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Olive and greens salad?

Olive and greens salad brings together fresh leafy vegetables and olives, often with a simple dressing. It is a Mediterranean-style combination rather than a single fixed recipe, so the leaves, olives and seasonings can vary with the cook and season.

Serve it as a refreshing side with grilled foods, bread or a larger mezze-style spread; the olives add a briny, savoury contrast to the mild, crisp greens. It contributes fibre, with 2.6 g per 100 g, while remaining relatively light. For a lighter dressing, try lemon juice and use olive oil sparingly; add the dressing shortly before serving to keep the leaves crisp.

Olive and greens salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

1.6g

· 3% DV

Fat

4.7g

· 6% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 9% · Fat 61%

Olive and greens salad Vitamins & Minerals

Vitamins

Vitamin K

225µg · 188% DV

Vitamin A

210µg · 23% DV

Vitamin C

18mg · 20% DV

Folate

58µg · 14% DV

Minerals

Sodium

310mg · 13% DV

Potassium ⭐

305mg · 9% DV

Calcium

72mg · 7% DV

Magnesium

29mg · 7% DV

How Nutritious Is Olive and greens salad?

Nutrient density

High

78/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Olive and greens salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive and greens salad

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Olive and greens salad Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Olive and greens salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Olive and greens salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Olive and greens salad Fat Profile

SATURATED

0.68g

MONOUNSATURATED

3.35g

POLYUNSATURATED

0.47g

⚖️

Omega 6:3 ratio 8.4:1

Above the ideal 4:1 (8.4:1).

Compare Olive and greens salad

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Foods Similar to Olive and greens salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

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44 kcal

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20 kcal

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Oven-Roasted Mixed Vegetables

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Frequently Asked Questions About Olive and greens salad

What goes in an olive and greens salad?

An olive and greens salad typically combines leafy greens with pitted olives, then adds crisp ingredients such as cucumber, tomato, or red onion. Lemon juice and olive oil make a simple dressing that complements the olives.

How do you make an olive and greens salad?

Wash and thoroughly dry the greens, tear or chop them, and toss with pitted olives and any vegetables you like. Dress the salad just before serving so the leaves stay crisp rather than turning limp.

What dressing goes best with an olive and greens salad?

A lemon-and-olive-oil dressing is a reliable match because its acidity balances the olives’ briny flavor. Taste before adding salt, since olives can season the whole salad; a little vinegar works if you do not have lemon.

Which olives are best for an olive and greens salad?

Both green and black olives work. Green olives tend to taste sharper, while ripe black olives are usually milder. Choose pitted olives for easier eating, and drain or rinse them if their brine makes the salad too salty.

Can you make an olive and greens salad ahead of time?

Yes, you can wash and dry the greens and prepare the other ingredients in advance. Keep the dressing separate and toss everything together shortly before serving; adding it early makes the leaves wilt.

How long does olive and greens salad last in the fridge?

Undressed olive and greens salad can keep for about two days in a sealed container in the refrigerator. Once dressed, the leaves soften quickly, so it is best eaten soon after tossing.

How do you keep an olive and greens salad crisp?

Dry the leaves thoroughly after washing and wait to add the dressing until serving. Keep watery ingredients, such as cut tomatoes, separate if you are storing the salad, and avoid salting it in advance.

How can you turn an olive and greens salad into a filling meal?

Add a substantial protein, such as chickpeas, beans, grilled chicken, or hard-boiled egg, to make an olive and greens salad more filling. Bread or cooked grains on the side can make it a more complete meal.

What should you serve with an olive and greens salad?

Serve an olive and greens salad alongside grilled fish, roasted chicken, or a bean dish. Its fresh, briny flavor cuts through richer mains, and it also works as a crisp side for sandwiches.

Is an olive and greens salad too salty?

It can be salty if the olives are packed in a strong brine or you add extra salt. Drain or briefly rinse the olives, then taste the finished salad before seasoning it further.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026